Chicken gizzards contain a moderate amount of cholesterol, not a high amount. A 100-gram serving of cooked gizzard has roughly 73 mg of cholesterol, which is far less than other organ meats like chicken heart (213 mg per 100g) or liver (which can exceed 300 mg). For context, a single large egg contains about 186 mg of cholesterol, more than double what you’d get from the same weight of gizzard.
Cholesterol in Gizzards vs. Other Meats
The 73 mg of cholesterol in 100 grams of cooked chicken gizzard puts it in a similar range to regular cuts of chicken breast or thigh. Among organ meats, gizzards are the clear winner for anyone watching cholesterol intake. Chicken hearts contain nearly three times as much cholesterol per serving, and liver is higher still. This makes gizzards an outlier in the offal category: they behave more like a standard lean meat than a typical organ meat.
Part of the reason is their remarkably low fat content. A 100-gram serving of simmered gizzard contains only about 3 grams of total fat and just 0.67 grams of saturated fat. That’s less saturated fat than you’d find in a comparable serving of skinless chicken breast. Since saturated fat has a stronger effect on blood cholesterol levels than dietary cholesterol itself, the low saturated fat content matters more for heart health than the cholesterol number on its own.
Does Dietary Cholesterol Still Matter?
The relationship between cholesterol in food and cholesterol in your blood is less straightforward than people once believed. The American Heart Association’s 2026 dietary guidance states that dietary cholesterol is no longer a primary target for cardiovascular disease risk reduction in most people. Your liver produces cholesterol on its own and adjusts production based on what you eat, so the effect of food cholesterol on blood levels varies widely from person to person.
That said, foods highest in cholesterol often come packaged with large amounts of saturated fat, which is a more reliable driver of elevated LDL (“bad”) cholesterol. Gizzards sidestep this problem. With under 1 gram of saturated fat per serving, they don’t carry the same baggage as fatty cuts of meat or processed meats that tend to raise cardiovascular risk.
What Gizzards Offer Nutritionally
Beyond the cholesterol question, gizzards are a nutrient-dense food. A 100-gram serving delivers 30 grams of protein at just 154 calories, making them one of the most protein-rich options available per calorie. That protein-to-calorie ratio rivals egg whites and surpasses most cuts of poultry.
Gizzards are also an excellent source of selenium. A single cup provides slightly more than the full recommended daily amount of this mineral, which plays a role in thyroid function, immune defense, and protecting cells from oxidative damage. Selenium is a nutrient many people fall short on, and gizzards are one of the most concentrated food sources available. They also supply meaningful amounts of iron, zinc, and B vitamins, nutrients commonly found in organ meats but without the high fat and cholesterol load that comes with liver or heart.
How Preparation Affects the Numbers
How you cook gizzards matters more for your heart than the gizzards themselves. Simmered or braised gizzards keep their naturally low fat profile intact. Deep-frying them, which is common in Southern-style cooking, adds significant amounts of oil and often a battered coating, which can double or triple the fat and calorie content of the final dish. If cholesterol or heart health is your concern, stick with simmered, stewed, or grilled preparations.
Pairing also matters. Gizzards served alongside gravy, fried sides, or heavy sauces will shift the overall nutritional picture considerably. The gizzard itself isn’t the problem in those meals.
Who Should Be Cautious
For most healthy adults, the cholesterol in chicken gizzards is not a concern. The amount is moderate, the saturated fat is minimal, and current dietary guidelines don’t treat food cholesterol as a major risk factor on its own. People with familial hypercholesterolemia or those already managing high LDL levels may want to be more mindful of all cholesterol sources, but even in that case, gizzards are a far better choice than most other organ meats, processed meats, or high-fat cuts of beef and pork.